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Today’s post is a review of one of my fave UK supplement companies, Brainzyme. In view of full transparency, I am an affiliate of Brainzyme but none the less I will give you an honest assessment of their product as a nootropic. Just to clarify exactly what I mean by nootropic, which is used interchangeably with names such as smart drugs, cognitive enhancers or, my personal favourites; ‘brain pills’. It’s essentially anything that can improve focus, memory and productivity. This can include coffee for example up to the more powerful pharmaceutical nootropics such as Modafinil.

Now, there are some great nootropics out on the market, so when I first came into contact with Brainzyme, I desperately wanted it to be good. After all, it’s a UK based company so wanted to show the love!

So my first experience was with Brainzyme’s regular product; Brainzyme Original. I was hugely impressed by the all natural ingredient list but the results were not mind blowing, or at least not enough to move me away from previously tried products. I give a full review here which also details the ingredient list further; http://whatsuppblogblog.com/2017/10/22/nootropics-what-they-are-what-to-look-for-and-the-brainzyme-review/

I think it’s important at this point to also note the importance of managing expectations. Nootropics can be really powerful in terms of their potential for positive impact on productivity and output. For me, this can be seen when I look up to see a 30 minute stretch has gone by without any clock watching, which subsequently happens time and again that day. I like to think of it as  a day you’re really firing on all cylinders, with motivation, clarity and razor like precision. If your expecting a huge change in perception or altered state of consciousness, you’ll likely be a tad disappointed, (sorry).

Anyways, back to the task at hand. So my initial take on Brainzyme was a little luke warm. That was until my first pack of Brainzyme Elite hit the table. Panax ginseng and Ginko leaf extract were of particular interest. Both can act as powerful antioxidants and as such could protect the brain against damage caused by free radicals. Ginseng is thought to improve brain functions like memory, behaviour and mood. Ginko leaf extract has also being linked with similar neuro improvements.

So the Elite did hit the spot. Think finding ‘the zone’. I found I would be processing and accessing information in my brain far more effectively when using it without getting the jitters that over consuming coffee does!

I’ve found Elite to be impressive in a range of different contexts. This is from my daily employment , evening study classes I take, and, somewhat unexpectedly, my martial arts training. I particularly like using the it for Brazilian Jujitsu or Muay Thai training sessions as it helps me take in technical information. I also like actually stacking them with other supplements such as Beta Alanine and Creatine, or, a pre workout cup of coffee!

So overall, it’s a hugely impressive product and definitely worth using outside of the usual realms of study and productivity. Let me know your thoughts in the comments below.

Welcome back to a super tasty and affordable nutrient dense recipe. Today’s offering is a low calorie, gluten and grain free treat.

This recipe offers protein, carbohydrates and fat in a low calorie package. Try mixing and matching different nut butters for a varied taste.

Ingredients

– 2 ripe bananas

– 2 large eggs

– 2 heaped tbsp of almond butter (or nut butter of choosing)

– 2 tsp vanilla extract

– 1/2 tsp of bicarbonate of soda

Optional

– Cocoa nibs/Pumpkin, Poppy and/or Sunflower seeds

Method

– Combine all ingredients in a blender, blending till no lumps can be seen

– Add nibs or seeds and stir for even distribution in mixture

– Grease a cup cake tin and fill evenly

– Place I’m preheated oven at 200c for around 8-10 minutes

– Remove and allow to cool for 5 minutes before serving

Welcome back to the What Supp Blog, where we discuss all things optimisation. Today’s post will strike a cord with a fairly high percentage of the population; coffee. I won’t bang on about the various health promoting benefits of coffee, (and there are indeed a number), but rather I’ll give you a few options to pimp out your coffe like a pro.

So I’m going to run through a few additions. You can try singularly or mix and match. Let me know how you get on!

Right, first up;

1. Salt

While adding salt to coffee might sound just plain wrong, it’s actually a simple hack that will cut the bitterness of coffee and add a pleasant “salted caramely-ness” to your fave hot morning get-me-up.

Just add a few granules of salt – ideally coarse sea salt – to your coffee grinds before using your preferred brewing method.

2. Rosemary

Fresh rosemary is another mind-blowing addition to a fresh cup of coffee. In addition to providing a delicious piney flavor, this herb also infuses coffee with extra antioxidants and concentration & mood boosting properties.

Take a 3-inch sprig of fresh rosemary, slide your hand down the stem to shuck off the leaves, add the leaves to your coffee grounds, and proceed with your brewing process.

3. Orange Peel

Combining citrus and coffee may seem like a mortal sin, but in places like Italy, espresso is often served with a lemon or orange peel on the side. Adding orange brightens the coffee’s flavor, counteracts the bitterness, and adds a pleasant citrus scent. Orange peels also have even higher levels of vitamin C than the flesh, so this is a great recipe to try when your immune system needs a boost.

Grab an orange and zest the peel until you have about a teaspoon of orange zest, then add the zest to the coffee grounds and brew as usual for a citrusy-chocolatey goodness.

4. Cardamom

Cardamom is a spice commonly used in the Middle East, most notably in sweet and savory recipes like garam masala, chai tea, and Turkish coffee. When added to coffee, it creates a spicy & sweet combination that warms you straight to your soul. Cardamom is also a powerhouse spice that touts potent antioxidant, anti-inflammatory, and antibacterial properties.

Simply add a few pinches of ground cardamom to your brewed cup of coffee. Or if you’re really feelin’ fancy, you can add the whole pods to your whole coffee beans before grinding.

5. Ginger

Ginger is in the same family of spices as cardamom and lends a similar warming property to your morning coffee. Ginger is widely known as a digestive aid and is soothing to the GI tract. If you’re someone that struggles with tummy troubles and coffee, you might want to try this method.

Before brewing, add 1 tsp ground ginger or a few slices of fresh ginger root to your coffee grounds.

6. Turmeric

Turmeric is a spice that touts an incredible array of health benefits, with a great capacity to support recovery and joint health.

Turmeric doesn’t taste that good in coffee. Sorry. But it does add some awesome health benefits. Try throwing in a ¼ teaspoon of ground turmeric to your coffee grounds before brewing. If that sounds a tad hardcore, add a good coconut milk creamer to your brewed coffee, and then sprinkle in some ground turmeric for a golden milk-esque experience.

7. Peppermint Oil

Peppermint oil not only adds an interesting winter feel to coffee, it can also aid digestion, and the aroma is known to reduce stress and promote mental clarity and alertness.

Proceed with caution though people. Peppermint oil is potent stuff. Just add a single, measly drop to your coffee grinds and brew as usual. If you don’t want to overdo it on the minty-ness, opt for a brewing method that uses a paper filter. And make sure you’re using food grade peppermint essential oil that’s safe for ingestion.

8. Cayenne

Cayenne is another interesting coffee addition, but it’s clearly not meant for the faint-hearted coffee lover. Capsaicin, the main component in cayenne peppers that gives them a spicy kick, is known to increase circulation, suppress appetite, and may even boost metabolism.

To harness cayenne’s fiery flavor, drop in a tiny pinch of ground cayenne pepper to your grounds before brewing.

9. Vanilla-Flavored Ice Cubes

Pure vanilla, aside from tasting and smelling pretty good, touts health benefits ranging from improving anxiety and depression, lowering cholesterol, and even reducing fevers.

To make the ice cubes, combine 6 ounces of almond or coconut milk, 1 tsp pure vanilla extract, and (optional) 2 tbsp raw honey or maple syrup. Add the mixture to an ice cube tray, and let it sit in the freezer overnight. The next morning, brew your coffee as usual, let it cool, and then add ice cubes.

Ok then, hope you feel inspired. Please leave a comment and give a like if there was anything of use in there for you!

Today’s subject is collagen. Collagen is on of the most important substances in your body as it not only keeps you looking young and fresh, but literally holds you together.

Collagen is especially important for those who are doing a lot of physical training and/or are recovering from injury. I’ll lay out a specific strategy for you later in the post.

Firstly, a few pointers on buying collagen and what to be aware of;

Types

As more collagen powders pop up on the market, you might be wondering what are the differences between collagen types 1, 2, and 3, with different products repotting different ratios. This obviously begs the question which type of collagen to buy for what.

Here’s a quick summary of these different types of collagen:

Type 1 Collagen: Over 90% of the collagen in the human body is type I. Minimise fine lines and wrinkles and improves skin elasticity and hydration. Not only does it help rebuild your muscles, eyes, bones, and spine, it’s also good for strengthening your nails and helping you grow stronger, thicker hair. Type 1 collagen is most abundant in marine collagen.

Type 2 Collagen: Makes up a majority of the protein molecules in your cartilage, the connective tissue that protects your bones at the joints, in your spinal disks, and your eyes, making it a potent way to support joint health. One of the best sources is bone broth.

Type 3 Collagen: Is found in large quantities in your intestines, muscles, blood vessels, and the uterus. It’s most often used with type I collagen for gut healing and to improve skin elasticity and hydration. Bovine collagen peptides is a great source of type 1 and 3 collagen.

Does it matter?

So, this explains how we should prioritise buying our collagen? Wrong. While 28 different types of collagen do exist, which are differentiated by where in the body it’s sourced and its amino acid structure, they are all still the same protein. So in short, when you ingest collagen, you’re rebuilding all of your own collagen in the body, not just Type 1, 2 or 3, but every type.

As far as what to look for instead, the best advice is to find out where the collagen is being sourced from. If it’s China, buyer beware. Collagen sourced from China is often really cheap and just not up to the standards of higher quality collagen from Europe for example.

When purchasing a collagen product, ensure you but hydrolysed collagen as it has the best absorption in the body. Bone broth can be an excellent source but there are some dangers. The bones are where animals keep their heavy metals, so there can be a concern about led toxicity. This really highlights the need to ensure the quality of bones being used, (eg organic, grass fed, etc), or if buying store sold bone broth, a need to check for led quantities, (I know, probably easier said than done).

Timing & Quality

So there is an excellent episode on the equally excellent ‘We do Science’ podcast with Prof Kieth Baar. Kieth details that a 15-20 grams serving of collagen is the sweet spot to support healing. There is currently no evidence that this quantity should go up relative to body mass and/or training load.

Next we have the all important timing. Digest the collagen before exercise at around 40 minutes to 1 hour prior. This is the same if doing a rehab session. You ingest 40 mins to 1 hour before.

Be mindful to keep the rehabilitation sessions short by the way. The tendons/connective tissues respond to very few loads and stop responding altogether after 5/10 mins. Try and keep short loading exercises 6 hours apart from your main training sessions.

With above in mind, seek to be sport specific in your approach to the loading sessions. For example an overhead throwing athlete would perform shoulder exercises whilst a jumping athlete would perform step ups or box jumps.

Vitamin C

So here’s an absolute essential if you want to harness any healing power from collagen. Vitamin C acts as co factor (proline 4-hydroxylase) to collagen synthesis. The sooner there’s vitamin C in your day, the sooner collagen synthesis can begin.

Vitamin C is a water soluble vitamin that’s needed daily in the diet. It will be completely depleted after an overnight fast so it’s essential to get in either prior to the consumption of collagen or at the same time.

Either ensure you have a vitamin C rich meal prior to collagen supplement (such as kale or oranges) or supplement with 45-48 mg of a vitamin c supplement. Be aware the importance of taking a vitamin C supplement injury or not and aim daily for this amount to support collagen synthesis in the body if you’re not getting vitamin C rich food in your diet.

A word or warning though, vitamin C is incredibly heat sensitive and sun exposure can spoil supplemental form, so think about where you are storing it. Similarly, don’t over boil your veg as this will also kill it off!

Ok, hope you’ve found something interesting here. Please like, share and leave s comment! Till next time.